Greens. Hmm. When you hear this word you might think of a few boring green leaves and ask yourself what kind of meal you could make from it. From my own personal experience and from what I hear around me, many struggle with incorporating green vegetables into their diets. It was not until I have started experimenting with eating big salads containing 200-300g leafy greens that I have discovered the true healing power of leafy greens. Let’s look at possible reasons why greens are so essential for our overall well-being - mental & physical.
Greens protect us from many diseases thanks to chlorophyll
Chlorophyll is a natural pigment which gives these vegetables the beautiful green color. However, it is not just the color - chlorophyll strengthens the immune system, helps body get rid of toxins, has blood-building properties as it has similar characteristics of hemoglobin - a protein essential for blood cells. A few studies with animals suggest that chlorophyll has anti-cancer properties. In general chlorophyll protects our bodies from any oxidative damage our cells experience, which makes this compound an anti-oxidant.
Eat greens for a healthy brain
Anxiety, stress, panicky feeling has mostly been treated as a psychological issue. Past years many doctors have pointed out how the gut and brain are connected. This is called a gut-brain axis. What we consume does have a direct effect on what emotions we experience. Processed food full of refined sugars, oils such as sunflower oil as well as flour, creates "a stressed gut microbiome" in which the bad bacteria outweighs the good ones. If this happens, the brain is affected as well and we become physiologically stressed. Also, a Dutch stressologist, Jurgen Spelbos, who uses foods and extract to heal stress-related issues, points out in his book “Van stress naar geluk” (“From stress to happiness”), that stress in general is much more a biochemical issue rather than a psychological one. So can greens bring peace to your mind? Very likely so! If you create an optimal microbiome and feed the right bacteria, it will mirror on your mental well-being as well! There are some studies which have shown calming effects of greens on a human brain. The anxiety symptoms were lowered as the subjects consumed dark leafy greens such as spinach, cucumbers and kiwis.[1] The reason for this can be that the greens are rich in anti-oxidants, which again help body fight oxidative damage in the whole body. Secondly, broccoli and kale are rich in nutrients such as Vitamin K, lutein, folate, and beta carotene which are essential for brain health. Folate as well as other B vitamins are necessary for the production of neurotransmitters such as dopamine and serotonin. Finally, greens contain various minerals such as magnesium, calcium, phosphorus. Magnesium is a calming mineral and if you receive this from a bio-available source your body will utilize this mineral better and you can experience the calming benefits. By eating greens you reduce your risk of a cognitive decline in general.
Eat greens to improve your digestion & to get rid of bloating
Many greens are rich in a mineral called potassium. A standard diet full of processed foods in rich in sodium, which results often in bloating. This can be relieved by an increased consumption of potassium. Potassium controls the fluid levels in your body. Besides greens, bananas also contain a high amount of potassium.
TIP: Make a calming smoothie and enjoy this as your breakfast. Mix 2-3 bananas with 100g of greens such as spinach and kale, add some berries or a mango. Add water and blend together in a high speed blender.
This will give your body peaceful, sustainable energy for your morning!
Boost your iron levels naturally
Spinach, kale, Brussel sprouts are all rich in iron. Iron is a vital mineral, an essential component of hemoglobin, which carries the oxygen into our cells so that our cells can produce energy. The idea that meat consumption is necessary for sufficient iron levels for humans is rather outdated. However, eating a vegan diet isn’t enough. To reach optimal iron levels, we need to consume a whole-food plant based diet rich in greens and other iron-rich foods to obtain healthy levels. The biggest benefit of getting iron from plant sources is that you consume non-heme iron which is healthier for your body than the iron from animal protein. According to Dr. Michael Greger, MD, iron can act as a pro- oxidant, which means that it contributes to the development of atherosclerosis by oxidizing cholesterol with free radicals.[2]
Top 10 leafy greens to consume regularly:
- Broccoli
- Kale
- Spinach
- Arugula
- Collard greens
- Brussel sprouts
- Romaine lettuce
- Dandelion
- Sprouts
- Herbs (Mint, coriander, parsley)
Do you want to incorporate more greens into your diet?
Check out my Smoothie Guide (link below) for tasty fruit/veggie smoothies to boost your nutrient intake and sustainable energy!
Are you feeling stressed, overwhelmed or anxious and don't understand why?
If you live in the Netherlands, Mr. Jurgen Spelbos helps people become calmer naturally. It is not a quick fix but a lifestyle change. But it works!
Check out Jurgen's website for more information. I am sharing this because he has helped me as well.
https://www.centrumvoorstressologie.nl/
[1] K.L. Brookie, G.I. Best, and T.S. Conner, “Intake of Raw Fruits and Vegetables Is Associated with Better Mental Health Than Intake of Processed Fruits and Vegetables,” Frontiers in Psychology, vol. 9 (April 10, 2018).
[2] Michael Greger M.D. FACLM (June, 2017). Plant vs. animal iron. Retrieved from: Nutritionfacts.org
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